This arms and shoulders strengthening workout is NO JOKE! Working in tri-sets we will target the triceps, biceps and then shoulders. Choose heavier weights for this workout, because our focus will be on slow & controlled reps so you can really build your strength.
And... stay till the end for a fun cardio, arms & shoulders finisher.
Day 9 of the 21-Day Fit & Fierce Challenge.
Tools: a pair of light, moderate and heavy dumbbells
3 x 40sec
Skullcrushers :
Kneeling tricep extensions
Tricep burnout kickbacks
3 x 40sec
Crush curls
Negative curls
Bicep burnout
3 x 40sec
Arnold press
Arnold press
Bent over rear delt row
FINISHER
1 x 60sec
Weighted jabs :35
Weighted jacks (alt: low impact jack)
Plank ups
Up Next in Strength
-
No Squat Leg Workout [EASY ON THE KNE...
Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you'll target the hamstrings, glutes, hips and your core - with absolutely no squats!
This workout is perfect if you have sensitive knees or low back.
And stick around till the end -...
-
Cardio Strong [MET-CON]
Wow! If you're looking to burn a ton of calories, in the shortest amount of time, this is the workout for you! We sweat it out by alternating 3 of my favourite strength moves, with one of my favourite plyo moves.
Your cardio and muscles will be challenged.
Day 14 of the 21-Day Fit & Fierc...
-
Push, Pull, Hinge & Squat Strength Wo...
Work the foundational exercise patterns of the body that are responsible for every movement you make - push, pull, hinge, and squat(with the 5th, carry, covered as we hold onto the dumbbells for the exercises).
While these exercises are equated as "workout" exercises, they are movements we pe...
![Cardio Strong [MET-CON]](https://vhx.imgix.net/fitnesswithpj/assets/c1d96386-1cb9-4631-9654-c8d660c6439c-35cbe8bb.jpg?auto=format%2Ccompress&fit=crop&h=360&w=640)
45 Comments